“Column: Upper-body cardio offers surprising results - Daily Tribune” |
| Column: Upper-body cardio offers surprising results - Daily Tribune Posted: 23 Aug 2010 01:55 AM PDT People tend to work their upper bodies only if they are performing anaerobic (without oxygen) exercises such as weight training; however, aerobic (with oxygen) or cardiovascular exercise using the upper body is a hidden gem that can greatly enhance nearly everyone's fitness level. Unlike upper body weight-training exercises that improve muscular strength and mass by performing short, repeated bouts of weight-resisted exercises followed by rest, upper body cardiovascular exercise is prolonged movement, at least 20 minutes, that increases your heart rate just like running and walking. In addition, cardiovascular exercises that incorporate your upper body can offer the same benefits as other aerobic exercises that primarily incorporate the lower body: improved endurance, stamina, body composition and overall health. This can be great news, especially for those who suffer from leg issues that cause pain or a decreased in range of motion or general immobilization, or those looking to take their fitness to the next level by seeking out a new challenge. Regardless of where you fit, consider the exercises listed below. Don't be surprised if you find yourself "huffing and puffing" shortly after starting them. In general, your upper body muscles are rarely used in this fashion and are smaller than your lower body muscles, so there is a good chance you will fatigue quickly. Nonetheless, after a few weeks, you will be adapted to the new form of exercise and will feel better than ever. • Rowing. This often overlooked classic can be extremely beneficial and challenging. Try rowing on a rowing machine or get in a canoe or kayak and experience a great aerobic workout. • Swimming. Another classic, swimming can work the entire body and is great for people with lower-body issues. Put more emphasis on moving your body through the water using your arms instead of your legs for a challenge. • Handcycle or ergometer. Like upside-down bike pedals, these pieces of equipment are great options for people who have decreased mobility or want to try something unique. More fitness equipment companies are building modern forms of handcycles, such as the Crank Cycle from Matrix Fitness. • Boxing. Boxing is a great workout and can be done with or without a bag (or person). • Cross-country skiing. Cross-country skiing can work your entire body, especially when you put a greater focus on pushing off using your upper body. Be sure to use your lower body, too, or you probably won't last long. • Cardio equipment. Elliptical machines, Schwinn Airdyne bikes and recumbent stair steppers can work your upper body well. Place more emphasis on performing the exercises with the upper body, or periodically exclude your lower body altogether, if possible, and really break a sweat. Jacob Franklin is health and fitness director for the Stevens Point Area YMCA. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php This posting includes an audio/video/photo media file: Download Now |
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